best vegan sources of magnesium

Magnesium is one of the essential minerals needed to bring optimal balance to a vegan diet. It plays a critical role in over 600 enzymatic reactions in the body, including protein synthesis, calcium transportation to bones, and energy regulation.

Benefits of magnesium

Recommended daily amount of magnesium: 310-420 micrograms

Read on to find out the best foods on the planet to include in your diet today to increase your plant-based magnesium intake.

Best vegan sources of magnesium

Nuts & Seeds 

Hemp seeds

Nutrition per 1 oz (28g):

Macronutrients: Fat 13.8g, Carbohydrates 2.5g, Protein 9g
Vitamins: Vitamin B9 (folate)31.2mcg – 8% DV, Vitamin E 0..2mg – 2% DV
Minerals: Magnesium 198.8mg – 47% DV, Zinc 2.8mg – 26% DV, Iron 2.3mg – 13% DV

Health benefits and uses of hemp seeds

Hemp seeds are one of the most nutritious seeds around providing 47% of your daily magnesium needs with just 1 oz of seeds.

Hemp seeds are also very high in omega-3 fatty acids providing 2466mg of ALA (alpha-linolenic acid), and around 74% of your EPA and DHA needs with just 1 ounce making this one of the best vegan omega-3 sources available. 

1 oz of hemp seeds provides 18% of your daily protein, making it the number 1 seed for high protein and omega 3’s and magnesium combined. 

Studies have shown that hemp seeds have many benefits, from decreasing the risk of heart disease and lowering blood pressure through to reducing symptoms of premenstrual syndrome and contributing to healthier skin.

Hemp seeds can be used in a protein shake to boost muscle recovery or in a fresh green smoothie to increase nutrient properties and nutritional balance to your diet.

Pumpkin seeds

Nutrition per 1 oz (28g):

Macronutrients: Fat 13.9g, Carbohydrates 3g, Protein 8.6g
Vitamins: Vitamin B9 (folate) 16.5mcg – 4% DV, Vitamin E 0.6mg – 4% DV
Minerals: Magnesium, 168.1mg – 40% DV, Iron 2.5mg – 14% DV, DV, Zinc 2.2mg – 20% DV

Health benefits and uses of pumpkin seeds

Pumpkin seeds, with their unique green color and unordinary seed shape, are one of the best seeds to add to your diet and are jam-packed with healthy nutrients. 

1 oz of pumpkin seeds can provide up to 40% of your daily magnesium needs as well as boosting your iron, zinc, and potassium intake.

Each ounce of pumpkin seeds provides 17% of your protein daily protein needs making them a great vegan protein source.

Studies have shown pumpkin seeds to be beneficial for fighting inflammation thanks to the antioxidants within and has a positive effect on prostate health.

In the kitchen, there are many great uses for this healthy green seed, from being added to vegan cakes and breads or simply just roasting them with some tasty seasonings. If you are looking to boost your intake of essential nutrients, try out our roasted pumpkin seeds recipe.

Brazil nuts

Nutrition per 1 oz (28g):

Macronutrients: Fat 19.1g, Carbohydrates 3.3g, Protein 4.1g
Vitamins: Vitamin E 1.6mg – 11% DV, Vitamin B1 (thiamin) 0.2mg – 15% DV
Minerals: Magnesium 106.8mg – 25% DV, Zinc 1.2mg -10% DV, Iron 0.7mg – 4% DV

Health benefits and uses of brazil nuts

Brazil nuts, known for their creamy texture, fantastic nutty taste, and excellent nutrient profile, are one of the best plant-based nut sources of magnesium. They provide enough magnesium in just 1 oz to fulfill over 25% of your daily needs making it one of our number 1 sources to turn to when striving for optimal nutritional balance. 

Not only do they provide a healthy dose of zinc and iron, but brazil nuts are very high in selenium, which is vital for a healthy thyroid and strong immune system

Due to their creamy smooth texture, brazil nuts can work great in a homemade vegan nut butter or can be added to a plant-based protein shake to boost your protein and magnesium intake. 

Vegetables high in magnesium

Spinach – cooked

Nutrition per 1 cup:

Macronutrients: Fat 0.5g, Carbohydrates 6.8g, Protein 5.3g
Vitamins: Vitamin A 943.2mcg – 105% DV, Vitamin E 3.7mg – 25% DV, Vitamin C 17.6mg – 20% DV
Minerals: Magnesium 156.6mg – 37% DV, Iron 6.4mg – 36% DV, Calcium 244.8mg – 19% DV

Health benefits and uses of spinach

Spinach is one of those greens that work splendidly in a wide range of recipes from green juices and green smoothies to vegan salads and vegetable stir-fries, and with 37% of magnesium in every cup of cooked spinach, it should be one of your primary vegan magnesium sources.

Spinach also contains a wide range of essential plant-based nutrients, including calcium, iron, and zinc.

Spinach is relatively low carb but high in fiber, making it a brilliant leafy green for digestion as well as weight loss and weight maintenance.

Let’s not forget it’s got a very high vitamin K content, which has been shown to have positive effects on bone metabolism

Try out this delicious energy boosting green smoothie recipe to get some healthy magnesium into your diet.

Swiss chard – cooked

Nutrition per 1 cup:

Macronutrients: Fat 0.1g, Carbohydrates 7.2g, Protein 3.3g
Vitamins: Vitamin A 535.5mcg – 60% DV, Vitamin C 31.5mg – 35% DV, Vitamin E 3.3mg – 22% DV
Minerals: Magnesium 150.5mg – 36% DV, Iron 4mg – 22% DV, Potassium 960.8mg – 20% DV

Health benefits and uses of swiss chard

This nutritious leafy green may not be the most widely used, but its magnificent nutritional profile means it should be up there with the other wonderful leafy greens like spinach and kale. One cup of swiss chard is able to prove 36% of your daily magnesium needs making this one of the best vegetables in the world for plant-based magnesium content.

Not only is it high in magnesium, but it also provides a tremendously large amount of vitamins A, C and E. The vitamin C content makes it great for the immune system, while the vitamin A and E content help keep your hair skin and nails healthy and vibrant.

Swiss chard is a fantastic leafy green for making energy boost green smoothies or as a delicious base for a hearty salad.

Beet greens

Nutrition per 1 cup:

Macronutrients: Fat 0.3g, Carbohydrates 7.9g, Protein 3.7g
Vitamins: Vitamin A 120.1mcg – 13% DV, Vitamin C 11.4mg – 13% DV, Vitamin E 0.6mg – 4% DV
Minerals: Calcium 164.2mg – 13% DV, Iron 2.7mg – 15% DV, Magnesium 97.9mg – 23% DV

Health benefits and uses of beet greens

Beet greens are a unique leafy green not known by many but a favorite of ours for juicing thanks to its wide range of beneficial nutrients. Each cup serving provides a healthy dose of vitamin C E and K, as well as the essential minerals iron, calcium, and magnesium. 

One cup of cooked beet greens provides 23% of your daily magnesium needs making them an incredible plant-based magnesium food source. 

Beet greens are one of the few leafy vegetables to be high in beta carotene providing 13% of your daily amount with just one cup. Beta carotene is great for the immune system as well as eye health, so adding beet greens to your next green juice or smoothie will provide an excellent nutritional boost. 

Beet greens are also high in antioxidants, which will help your body fight free radicals and prevent oxidative stress.  

They work exceptionally well in green smoothies and green juices as well as in vegan salads. 

Feeling creative? Why not try out our tasty beet green kvass recipe to help boost your magnesium intake in a unique way.

Grains high in magnesium

Buckwheat

Nutrition per 1 cup:

Macronutrients: Fat 5.8g, Carbohydrates 121.6g, Protein 22.5g
Vitamins: Vitamin B9 (folate) 51mcg, Vitamin B1 (thiamin) 0.2mg – 14% DV
Minerals: Zinc 4.1mg – 37% DV, Iron 3.7mg – 21% DV, Magnesium 392.7mg – 94% DV

Health Benefits of buckwheat

Buckwheat, despite its name, is a gluten-free grain that contains the highest magnesium content levels out of all grains. Each cup serving provides an outstanding 94% of your magnesium needs making it excellent for anyone lacking in this essential mineral. 

Not only is it phenomenal for magnesium intake, but its also high in zinc and iron, two minerals that are vital to a healthy plant based diet. 

Buckwheat also has one of the best amino acid profiles for plant based food helping to dispel the myth that you cant get good protein without meat. For every cup of buckwheat, you’ll get around 22.5 grams of protein, making this a great plant based protein source after a workout, aiding in muscle recovery and repair.

Studies on buckwheat have shown that its benefits are vast, from helping to lower blood sugar levels, through to decreasing blood pressure and supporting a healthy heart.

Some of the best vegan uses of buckwheat are in plant-based porridge and vegan pancakes. It can also be used as a replacement for rice to go along with a vegan bean curry or vegetable stew.

Oats

Oats

Nutrition per 1 cup:

Macronutrients: Fat 10.8g, Carbohydrates 103.4g, Protein 26.3g
Vitamins: Vitamin B9 (folate) 87.4mcg – 22%, Vitamin B1 (thiamin) 0.2mg – 14% DV
Minerals: Magnesium 276.1mg – 66% DV, Zinc 6.2mg – 56% DV, Calcium 84.2mg – 6% DV

Health benefits and uses of oats

Oats are one of the most popular grains in the world with such an amazing nutritional profile that it’s criminal not to have them as a staple in your plant-based diet.

Not only are oats high in complex carbs, heme-iron, and healthy plant-based protein, but each single cup of oats is able to provide over 60% of your daily fiber needs. 

When it comes to magnesium content, oats are in the top 3 grains, with each 1 cup serving able to provide over 66% of your daily magnesium needs. 

The uses for oats, especially on a vegan diet, are vast. They are the base of the popular oat bowls you see everywhere, they can be used in breads, biscuits, as flour, and can even be added to vegan protein shakes to boost the vitamins and minerals within. Try to incorporate oats into your diet to reap all the fantastic nutritional gains from this amazing grain. 

Amaranth – cooked

Nutrition per 1 cup:

Macronutrients: Fat 3.9g, Carbohydrates 46g, Protein 9.3g
Vitamins: Vitamin E 0.5mg – 3% DV, Vitamin B9(folate) 54.1mcg – 14% DV
Minerals: Magnesium 159.9mg – 38% DV, Iron 5.2mg – 29% DV, Zinc 2.1mg – 19% DV

Health Benefits of amaranth

Amaranth, known as an ancient grain, has been cultivated over thousands of years and has one of the most impressive nutrient profiles because of this. 

Amaranth is one of the best plant based grain sources of magnesium, providing you with over 38% of your recommended daily amount with just a one-cup serving.

It boasts a wide range of minerals and vitamins and is also high in healthy plant based protein making it great for vegan fitness enthusiasts. 

Studies have shown that due to the high antioxidant properties, amaranth is an excellent aid for protection against heart disease and may help to lower “bad” cholesterol.

Amaranth has a wide range of uses in a plant-based kitchen from porridge to health bars. Try out some of our favorite grain recipes to start increasing magnesium intake and to get the most from this magnificent ancient food.

Beans & Lentils high in magnesium

Soybeans – boiled

Nutrition per 1 cup:

Macronutrients: Fat 15.4g, Carbohydrates 14.4g, Protein 31.3g
Vitamins: Vitamin C 2.9mg – 3% DV, Vitamin K 33mcg – 28% DV
Minerals: Magnesium 147.9mg – 35% DV, Iron 8.8mg – 49% DV, Zinc 2mg – 18% DV

Health benefits and uses for soybeans

This extremely versatile bean is used in so many delicious and creative ways, from firm tofu for vegetable stir fry dishes to tasty soy milk to add to your morning oat bowls.

Soybeans are significantly high in a wide range of essential minerals, especially magnesium, iron, and zinc, which are all vital to a plant-based diet. One cup of soybeans can fulfill 35% of your recommended daily magnesium needs making this one of the best plant-based sources of magnesium. 

Soybeans are also very high in vitamin K, which helps regulate blood calcium levels and can help to prevent osteoporosis

Soybeans are low on the glycemic index, which means they help to maintain balanced blood sugar levels while also being high in fiber, helping to foster a healthy digestive system.

The high protein content makes them one of the best plant-based protein sources on the planet with a 1 cup serving able to provide over 60% of your recommended daily needs. 

Try out some of our favorite soybean recipes to boost your vegan magnesium and protein needs in a healthy yet delicious way.

Catjang beans (Black beans)- cooked

Nutrition per 1 cup:

Macronutrients: Fat 1.2g, Carbohydrates 34.7g, Protein 13.9g
Vitamins: Vitamin B9 (folate) 242.8mcg – 61% DV, Vitamin C 0.7mg – 1% DV
Minerals: Magnesium 164.2mg – 39% DV, Zinc 3.2mg – 29% DV, Iron 5.2mg – 29% DV

Health Benefits of catjang beans

Catjang beans are an excellent source of magnesium, providing 39% of your magnesium RDA with every cup serving making this one of the best bean sources of magnesium for vegans.

Catjang beans are high in fiber, providing 25% of your daily needs with every cup. Fiber is brilliant for healthy bowel movements and balancing blood sugar levels. 

They are an excellent plant based source of protein to mix into your vegan eating habits to boost your protein levels without resorting to meat.

Catjang beans go magnificently well with seasoned brown rice or can be used as a scrumptious base for a plant-based bean stew.

Adzuki beans

Nutrition per 1 cup:

Macronutrients: Fat 0.2g, Carbohydrates 57g, Protein 17.3g
Vitamins: Vitamin B9 (folate) 278.3mcg – 70% DV, Vitamin B6 0.2mg – 13%
Minerals: Magnesium 119.6mg – 28% DV, Zinc 4.1mg – 37%, Potassium 1223.6mg 26% DV

Health Benefits of adzuki beans

Adzuki beans are an east Asian bean known for their high protein content and a fantastic range of nutrients.

Each cup of adzuki beans provides a large number of b vitamins and minerals, including but not limited to vitamins b9, b6 zinc, iron, and magnesium. 

The magnesium content in adzuki beans is one of the highest out of all plant-based food sources providing 28% of your daily needs with just one cup. 

They are also one of the best vegan protein sources out of all the plant based food options providing 35% of the daily value with just one cup! Who says you can’t get protein on a plant-based diet?

Thanks to the high fiber content at 67% of the recommended daily amount, adzuki beans end up being a great way to maintain a healthy digestive system while supporting gut health.

One of the best ways to incorporate these fabulous beans into your diet is with our tasty vegan black bean stew helping you boosting your magnesium, protein, and fiber all in one delicious dish.

Fruits high in magnesium

Durian

Nutrition per 1 cup:

Macronutrients: Fat 13g, Carbohydrates 65.8g, Protein 3.6g
Vitamins: Vitamin c 47.9mg – 53% DV, Vitamin B9 (folate) 87.5mcg – 22% DV
Minerals: Magnesium 72.9mg – 17% DV, Iron 1mg – 6% DV, Zinc 0.7mg – 6% DV

Health Benefits of durian fruit

Durian, a tropical fruit from Southeast Asia, is one of the best fruit sources of magnesium on the planet. Each cup of durian fruit provides 17% of your magnesium needs as well as providing you with a sufficient boost of iron, zinc, and vitamin C. 

The vitamin C content of durian fruit stands out 1 cup delivers over 50% of your vitamin c needs helping boost your immune system and aid in tissue repair.

Durian is also high in dietary fiber, providing 37% of your daily needs, which will help maintain optimal digestive health.

Although durian fruit doesn’t have the nicest aroma, it can work well in a tropical fruit salad or mixed with pineapple in a fruit smoothie.

Prickly pear

Nutrition per 1 cup:

Macronutrients: Fat 0.8g, Carbohydrates 14.3g, Protein 1.1g
Vitamins: Vitamin C 20.9mg – 23% DV, Vitamin B12 0.1mg – 7% DV
Minerals: Magnesium 126.7mg – 30% DV, Potassium 327.8mg – 7% DV, Calcium 83.4mg – 6% DV

Health benefits and uses of prickly pears

Prickly pears are by far the number one fruit source for magnesium, providing up to 30% of your daily needs with just one cup of this unique fruit.

Studies have shown due to their wide range of nutrients and antioxidants contained in prickly pears may help to reduce the risk of type 2 diabetes by helping to maintain healthy blood sugar levels.

Prickly pears also contain a significant amount of calcium and potassium, as well as a large portion of dietary fiber, fulfilling 21% of your daily needs.

Prickly pears can be used in a wide range of plant-based recipes, from homemade fruit juice to vegan jams and fruit salads. 

Passionfruit

Nutrition per 1 cup:

Macronutrients: Fat 1.7g, Carbohydrates 55.2g, Protein 5.2g
Vitamins: Vitamin C 70.8mg – 79% DV, Vitamin A 151mcg – 79% DV
Minerals: Magnesium 68.4mg – 16% DV, Iron 3.8mg – 21% DV, Potassium 821.3mg – 17% DV

Health Benefits of wild passionfruit

Passionfruit is one of the most exquisite tropical fruits available that is not only rich in antioxidants but provides 16% of your recommended daily amount for magnesium with just 1 cup serving.

Passionfruit is also extremely high in vitamin C, making it great for immune system health and preventing inflammation

For a unique tropical fruit smoothie packed with magnesium, passionfruit should be one of your go-to food choices. 

Try out our tasty pineapple and passion fruit smoothie to wet your taste buds.

Plant-based supplementation

Although there are a few magnesium supplements on the market, the best way to supplement magnesium is in a plant-based multivitamin. A high-quality multivitamin will provide a wide range of the essential nutrients needed on a vegan diet without having to purchase each nutrient separately with saves you money and is more convenient. Check out our top recommendations for the best vegan multivitamins with suitable magnesium content and our definitive vegan magnesium guide to help bring balance to your plant-based diet.

Feeling inspired?

Why not try some of our fantastic vegan recipes high in magnesium to help bring nutritional balance back to your diet.

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